Simple Vegan Black Bean "Meatballs"
User Reviews
5
2 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
45 mins
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Total Time
1 hr 5 mins
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Servings
10 servings
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Calories
176 kcal
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Course
Main Course
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Cuisine
Italian
Simple Vegan Black Bean "Meatballs"
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Healthy, low fat, delicious black bean "meatballs" are perfect in a spicy marinara sauce.
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Ingredients
- FOR THE MARINARA
- 1 tablespoon extra-virgin olive oil 15 ml
- 1 red onion finely diced, medium
- 3 garlic minced, cloves
- 26 ounce crushed tomato Pomi brand
- ⅓ cup red wine or 3 tablespoon (45 ml) balsamic vinegar
- 1 tablespoon Italian seasoning dried
- 3 teaspoons sea salt ground, or to taste
- 2 teaspoon red pepper flakes optional
- ground black pepper to taste
- ½ cup basil fresh leaves, chopped
- ¼ cup parsley flat leaf, leaves chopped
- FOR THE BEAN BALLS
- 15 ounce black beans drained and rinsed well, reserve ¼ cup of juice
- 1 tablespoon extra-virgin olive oil 15 ml plus 1 teaspoon
- 1 portobello mushroom large cap, gills removed and sliced thin
- 1 shallot peeled and sliced thin
- 2 garlic minced, cloves
- ¼ cup parsley flat leaf, leaves
- 1 tablespoon Italian seasoning dried
- ½ cup breadcrumb use gluten free if desired
- ½ cup cornmeal
- 2 teaspoon tapioca starch
- 1 teaspoon sea salt ground
- black pepper to taste
- FOR THE SPAGHETTI
- 1 spaghetti 1 lb (454 g) box
- 2 tablespoon sea salt
Instructions
- FOR THE MARINARA
- Heat the oil in a large sauté pan on medium heat. When the oil is hot, add the onion and sauté until soft and translucent, approximately 5 minutes. Add the garlic and cook for one minute. Add the tomato, wine, Italian seasoning, pepper flakes and salt and pepper and stir well to combine. Bring to a boil then reduce the heat to simmer and cook for 30 minutes. Stirring occasionally. Add the basil and parsley when you add the bean balls and simmer for 15 more minutes.
- FOR THE BEAN BALLS
- Drain (reserve the juice) and rinse the beans and put them in the food processor.
- Heat 1 teaspoon of oil in a large skillet on medium heat. When the oil is hot, add the mushroom slices and cook until browned and soft, approximately 10 minutes. Flip occasionally. When the mushrooms are soft, add the shallots and cook until they begin to soften and brown, approximately 7 minutes. Add the garlic and cook for one minute. Transfer the mushrooms, shallots, and garlic to the food processor with the beans. Add the reserved juice, parsley, Italian seasoning, breadcrumbs, cornmeal, tapioca starch, salt, and pepper to the food processor and process until it begins to turn into a ball. It should be smooth and sticky.
- Carefully remove the blade from the food processor and scoop out ¼ cup (54 g) of batter and form into a ball. Repeat until you’ve used all of the bean batter (10-12 balls).
- Heat the tbsp. (15 ml) of oil in a large skillet on medium-high heat. Spread the oil evenly throughout the pan. When the oil is hot, add the bean balls and cook until the side facing down in the pan is browned. Turn and brown each side. This will take approximately 5 minutes per side. When the bean balls are browned on each side add them to the marinara (with the basil and parsley from the marinara ingredients) and roll them in the sauce to coat. Simmer for 15 minutes.
- For the Spaghetti
- Bring a large pot of water to a boil. When the water is boiling add the salt and cook the spaghetti according to the instructions. Drain and top with the marinara and bean balls.
Notes
- Store covered in the refrigerator for up to 4 days.
- Freeze in a freezer safe container for up to 3 months.
- Reheat in a pan of hot marinara sauce or in a 350F oven.
- Nutrition Disclaimer
Nutrition Information
Show Details
Serving
4oz
Calories
176kcal
(9%)
Carbohydrates
28g
(9%)
Protein
7g
(14%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
379mg
(16%)
Potassium
470mg
(10%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
478IU
(10%)
Vitamin C
10mg
(11%)
Calcium
67mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 176 kcal
% Daily Value*
| Serving | 4oz | |
| Calories | 176kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 379mg | 16% |
| Potassium | 470mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 478IU | 10% |
| Vitamin C | 10mg | 11% |
| Calcium | 67mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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